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Sunday, January 29, 2017



This side dish is a great company side – very tasty! The parsley is optional.  I have made it with and without and both ways it is good.

4 slices bacon
1 tsp bacon fat (5 mL)
1 lb mushrooms, sliced (0.45 kg)
1/tsp seasoning salt (2 mL)
1/tsp black pepper (2 mL)
1/tsp salt (1 mL)
1 tsp bacon fat (5 mL)
1 cup chopped onion (250 mL)
1 tbsp crushed garlic (15 ml)
4 oz cream cheese (125 g)
1 tbsp cream, OR water (15 mL)
2 tbsp chopped fresh parsley, (30 mL)

In large frying pan, cook bacon until crispy.  Reserve bacon fat.  Set bacon aside.

In large frying pan, over medium heat, cook mushrooms in bacon fat until beginning to brown.  While cooking, sprinkle with seasoning salt, black pepper and salt.  Set mushrooms aside.  In same pan, cook onion and garlic in bacon fat over medium heat until onion is browning nicely.  Return mushrooms to the pan, add cream cheese in bits, as well as cream, OR water and parsley, if using.  Cook until the sauce is creamy.  Stir in the bacon bits and serve or refrigerate and reheat later in the oven.

Yield:  6 servings
1 serving
153.4 calories
6.8 g protein
11.5 g fat
1.5 g fiber
5.7 g net carbs 

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Friday, January 20, 2017


This one recipe makes 2 half moon slightly dense cakes – one for yourself and one for your hubby, boyfriend or friend to enjoy perhaps with coffee, tea or iced tea, if it is a hot day. I didn’t factor in the carbs for the filling, as you can use as much or as little as you like and sweeten as desired.   By the way, don't feel bad, I've eaten a whole moon pie cake in a sitting, but the good news is that it is low-carb and I didn't gain any weight!

1 egg
2 tbsp peanut butter (30 mL)
1 tbsp whipping cream (or milk) (15 mL)
1 tsp cocoa (up to 1 tbsp, if desired)
½ tsp baking powder (2 mL)
Sweetener to equal 1/4 cup sugar (60 mL)
½ tsp vanilla extract (2 mL)
Grated unsweetened baker’s chocolate (optional)

Cream Cheese Filling:
Spreadable cream cheese
Liquid sweetener, to taste

Cream Cheese Filling: In food processor or in bowl with softened cream cheese, combine cream cheese and sweetener. Set aside.

Cake: In blender, combine egg, peanut butter, whipping cream, cocoa, baking powder, sweetener and vanilla. Blend until well combined. Pour into ungreased cereal bowl. Nuke 1 minute in microwave oven (my oven does not run terribly hot, so depending, you may need a few seconds longer). Allow to cool 30 seconds. Loosen edges with a knife and invert cake over a plate. Allow to cool a little longer until you can comfortably handle it. Use a knife to cut the cake vertically in half and slice a pocket in each (pita pocket-style). Fill with sweetened cream cheese and serve immediately so that the cake is still a bit warm. If desired, sprinkle cakes with grated, unsweetened baker’s chocolate or sweetened chocolate of choice for a deeper chocolate flavor and to make your cake look pretty.

Nutritional Analysis of Cake (without cream cheese filling):
Yield: 2 servings
1 serving
158.5 calories
6.9 g protein
12.8 g fat
3.3 g carbs

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Wednesday, January 18, 2017



Egg, Ham and Cheese Muffin - click to see recipe

English Muffin - click to see recipe


I love this crispy English Muffin recipe. It is a take off of the one minute muffin (made with flax meal) on, but some of them have a sponge-like texture and this one does not.  This recipe was born the day I opened my refrigerator and found nothing to spread my homemade Strawberry Jam on.  Try it – you will feel like you are cheating without a conscience.   We love it!  Pictured are the toasted muffins with a poached egg, ham and hollandaise sauce; a substantial, tasty breakfast!  That is a regular-sized dinner plate, so we're looking at an English Muffin that is bigger than a regular English Muffin.  This is a bland English muffin, just like the original - you don't taste the cheese in it.

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1 egg
1/8  tsp salt (0.5 mL)
3 tbsp  Gluten-Free Bake Mix 2 (no gelatin required), (45 mL)
1/4 tsp baking powder (1 mL)
2 tbsp shredded Monterey Jack (30 mL)

In cereal bowl, beat egg and salt with fork.  Add Gluten-Free Bake Mix, page___ and baking powder.  Whisk in well with fork.  Stir in Monterey Jack cheese until well combined.

Nuke 1 minute and 10 seconds.  Immediately loosen sides and invert muffin.  Using a good, serrated bread knife, slice horizontally in two.  Set an ordinary toaster to the last setting and toast.  If desired, toast it one more time after that as well (maybe not for the full length of time - depends).

Helpful Hints:  The muffin should be dry when inverted; i.e. no wet, soft spots in the center.  My microwave oven is a powerful one and runs hot, so your times may differ depending on the strength of your microwave oven.  This bread-like muffin may be used toasted for a variety of sandwiches or as a toasted bun for hamburgers.  What is neat about this recipe is that it is ready in a jiffy.  It doesn’t come more convenient than that!  It is bland like an English muffin (have you ever had one not toasted?), therefore, great toasted and buttered with sugar free preserves or a little honey and shredded cheese to go with a cup of tea or coffee any time of day. Yummy!  Essentially, it is "bread" in a jiffy for busy people.

I have also tried it with Pepper Jack Cheese in an Egg McMuffin.  I used it in the muffin and also on top.

Yield:  1 serving
1 English Muffin
223.2 calories
13.1 g protein
16.0 g fat
5.2 g carbs


This sauce is useful for serving over poached eggs, asparagus, green beans or fish.

3 egg yolks
1 tbsp lemon juice (22 mL)
1/cup butter (125 mL)

In double boiler over hot water (not boiling), whisk eggs and lemon juice.  Add one third of butter, whisk constantly until melted; repeat with remaining butter.  Remove from heat as mixture thickens and is completely heated.

Helpful Hint:  Some people make this sauce in a blender.  Pioneer Woman has a neat way of making it.  Check out her blog for step-by-step instructions for this sauce made in a blender.  You might want to make half her recipe as hers is substantial.

Yield: 2/cup (150 mL)
1 tbsp (15 mL) per serving
99.6 calories
0.9 g protein
10.7 g fat
0.2 g carbs

Friday, January 13, 2017



A delicious dip that will be sure to be enjoyed by your guests.  I have made it three times now and each time there are no leftovers! Serve with low-carb crackers, veggie sticks (carrots, celery, peppers), pork rinds or cheese chips (just small grated cheese piles baked in the oven on parchment paper).  Quick and easy, this dip is one that you will return to again for that reason, and mostly also because it is very good!  The two cheeses I chose are awesome together.

1 tsp bacon fat, OR butter (5 mL)
1/cup chopped onion (125 mL)
1 small green pepper, chopped
Seasoning salt, to taste
Black pepper, to taste
12 oz cream cheese (360 g)
2/cup mayonnaise (150 mL)
1 tsp crushed garlic (5 mL)
  (the bottled kind, if fresh, cook with veggies)
1 cup grated Mozzarella cheese (250 mL)
1/cup grated Swiss cheese (125 mL)
6 slices bacon, cooked, cut into pieces

In nonstick frying pan in bacon fat, OR butter, over medium heat, cook onion and green pepper.  Season with salt and black pepper, to taste. 

In food processor, process cream cheese, mayonnaise and crushed garlic.  Stir in cooked vegetables.  Stir in Mozzarella and Swiss cheeses.  Spread in 9-inch (23 cm) glass pie dish.  Sprinkle with bacon bits.  Just before serving nuke 2 minutes in microwave oven or bake 10 to 15 minutes in 350°F (180°C) oven.

Yield:  10 servings
1 serving
291.4 calories
9.8 g protein
26.8 g fat
0.2 g fiber
2.6 g net carbs 

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Use fresh tomatoes out of your garden, if you have them, otherwise some lovely store-bought tomatoes will do as well. Low sodium soup for salt-conscious folks.  One of my favorite soups, for sure!

1/cup chopped onion (50 mL)
2 tbsp butter (25 mL)
4 large ripe tomatoes, coarsely
  chopped, OR 6 plum tomatoes, chopped
3/cup water (175 mL)
1/cup whipping cream (50 mL)
1/cup sour cream (50 mL)
1 tsp thyme (5 mL)
1 tsp sweetener to equal 1 tsp sugar, optional (5 mL)
1/tsp black pepper (2 mL)
1/tsp onion salt (2 mL)

In large skillet, stir-fry onion in butter until softened.  Add tomatoes and cook until softened; about 10 minutes.  Allow tomato mixture to cool slightly and blend well in blender.  If desired, strain. 

In medium saucepan, pour tomato soup.  Add water, whipping cream, sour cream, thyme, sweetener, black pepper and onion salt.    Heat soup to scalding.

Serve with grated Cheddar cheese or a dollop of sour cream.

Helpful Hints:  Add extra salt to taste, if desired.  For those who don’t care for thyme, substitute 1/tsp (2 mL) hot pepper sauce instead, or to taste.

Yield:  4 generous servings
149.1 calories
2.0 g protein
13.0 g fat
6.3 g carbs

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Thursday, January 12, 2017


I don't know about you reading my blog, but sometimes I really don't want to spend much time in the kitchen. Easy supper casseroles are my favorite way of hurrying things up.   This has all the Mexican flavors you could want in a simple casserole using a store-bought rotisserie chicken, if desired.  Incredibly delicious have to try it!  If using jalapenos, be careful...add slowly, as you don't want to make this casserole too spicy.

Delicious served with Chunky Guacamole, page 12, Splendid Low-Carbing for Life, Volume 2, or with a broccoli salad or any kind of salad with a nice dressing.

1 lb cooked chicken, diced (0.454 kg)
1, 14-oz can sliced mushrooms, (284 mL)
4.5 oz can green chilies, OR a very few canned jalapenos, chopped (127 mL)
1 tbsp chicken bouillon powder (15 mL)
  (OR, season to taste with Montreal Chicken Seasoning)
1/2 medium onion
1/2 green pepper
2 tsp olive oil (10 mL)
2 tsp ground cumin (10 mL)
1 tsp chili powder (5 mL)
1/2 tsp black pepper (2 mL)
1/2 tsp onion salt (2 mL)
1/2 tsp garlic powder (2 mL)
1 cup tomato sauce (250 mL)
1 cup water (250 mL)
1/4 cup tomato paste (50 mL)
1 cup grated Cheddar cheese, or Mozzarella cheese (250 mL)

In 9 x 13-inch (2 L) glass baking dish, combine chicken, mushrooms, green chilies and chicken bouillon powder. In food processor, using S-Blade, process onion and green pepper until finely chopped.

In frying pan in olive oil, stir-fry onion and green pepper until tender. Stir in ground cumin, chili powder, black pepper, onion salt and garlic powder. In small bowl, whisk together tomato sauce, water and tomato paste. Add to vegetables and then add this vegetable mixture to chicken and mushrooms. Combine well. Sprinkle Cheddar cheese over top.

Bake in 350°F (180°C) oven 30 to 40 minutes (depending on if your chicken is cold out of the refrigerator), or until hot and bubbly. Serve with a dollop sour cream, if desired.

Nutritional Analysis:
Yield: 6 servings,
1 serving:
185.8 calories
23.6 g protein
6.lg fat
6.5 g carbs

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Thursday, January 5, 2017



Adding avocado makes ordinary egg salad so much more nutritious and interesting!  Did you know avocados contain plenty of lutein (81 micrograms of lutein per ounce of avocado) which helps prevent macular degeneration, fairly common in elderly people?  This is one way to enjoy your salad and ensure healthy eyes. Oh, and by the way, soft egg yolks also contain a lot of lutein.  Don't cook your eggs too hard.  Another fact about avocadoes - did you know they contain more potassium than bananas?  That's rather amazing as whenever anyone thinks of having more potassium, besides popping a tablet, many people reach for a banana, which is too high in sugars for a lot of people.

California avocadoes, peeled and pitted
1/4  cup mayonnaise (60 mL)
1/2  tsp salt (2 mL)
1/8 tsp black pepper (0.5 mL)
4 hard-boiled eggs, peeled and chopped
1/4  cup chopped red pepper, OR tomato (60 mL)

On dinner plate, mash avocadoes.  Place in medium bowl.  Add mayonnaise, salt and pepper; mix well.  Stir in chopped hard-boiled eggs and red pepper.

Yield:  4 servings
1 serving
330.9 calories
8.3 g protein
31.1 g fat
4.9 g net carbs

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Monday, January 2, 2017



Not easy to have only one!  These soft cookies are a lovely way to use up leftover ricotta that has gone a little sour, or not!  I love what ricotta cheese does for cookies.  They taste so much better than a store-bought, packaged cookie.

11/2 cups Gluten-Free Bake Mix 2 (375 mL)
1/4 tsp salt (1 mL)
1 egg
Liquid sweetener (sucralose or stevia) to equal 1 cup (250 mL)
  sugar, OR to taste
1/4 cup granulated erythritol (60 mL)
7 oz ricotta cheese (210 g)
1/4 cup unsalted butter, softened (60 mL)
11/2 tbsp lemon juice (22 mL)
1 tsp unflavored gelatin (5 mL)

Preheat oven to 375°F (190°C). 

In medium bowl, combine Gluten-Free Bake Mix 2 and salt; stir to mix well.

In food processor, or mixer, process egg, liquid sweetener, erythritol, ricotta cheese, butter, lemon juice and gelatin.  Add dry ingredients; process.

Drop onto greased cookie sheets by 2 teaspoonfuls (10 mL).  Bake 13 to 15 minutes or until golden brown underneath.  Leave to cool on the baking sheet.  Store in the refrigerator.

Yield:  42 cookies
1 cookie
36.3 calories
1.4 g protein
2.9 g fat
0 g fiber
1.1 g net carbs 

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